CrossFit Ostfildern – Aerobic Capacity
Metcon
Metcon (No Measure)
5 rounds
20 sec run
60 sec walk
10 sec sprint
rest between rounds as needed
20 sec -> 400m pace
60 sec -> just walk
10 sec -> max effort
29.12.2018
CrossFit Ostfildern – Barbell Club
Weightlifting
Snatch
10x bar
5x 50%
3x 60%
2x 70%
2x 80%
1x 90%
1x 95%
1x 100%
Weightlifting
Clean
10x bar
5x 50%
3x 60%
2x 70%
2x 80%
1x 90%
1x 95%
1x 100%
Weightlifting
Push Jerk
10x bar
5x 50%
3x 60%
2x 70%
2x 80%
1x 90%
1x 95%
1x 100%
28.12.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
Weightlifting
Snatch
Metcon
Metcon (Time)
3 rounds
20 Deadlifts
30 Sit Ups
rest: 2 minutes
3 rounds
30 Wall Balls
20 Power Snatches
Rx:
Deadlift: 100 / 70 kg
Wall Ball: 9 / 6 kg
Snatch: 40 / 25 kg
Team of 2
27.12.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
Weightlifting
Snatch
Metcon
Metcon (Time)
42-30-18
Thrusters
Push Ups
Pull Ups
Rx: 45 / 30 kg
Team of 2
12 Bars of Christmas
CrossFit Ostfildern – WOD
Metcon (Time)
1
1 2
1 2 3
1 2 3 4
1 2 3 4 5
1 2 3 4 5 6
1 2 3 4 5 6 7
1 2 3 4 5 6 7 8
1 2 3 4 5 6 7 8 9
1 2 3 4 5 6 7 8 9 10
1 2 3 4 5 6 7 8 9 10 11
1 2 3 4 5 6 7 8 9 10 11 12
/|
/. |
|
|
1 Deadlift
2 Hang Power Clean
3 Front Squat
4 Shoulder Press
5 Back Squat
6 Push Press
7 Thruster
8 Squat Clean
9 Push Jerk
10 Hang Power Snatch
11 Oberhead Squat
12 Sumo Deadlift High Pull
Rx: 42,5 / 30 kg
22.12.2018
CrossFit Ostfildern – Aerobic Capacity
Metcon (Time)
3 sets
4 x 200m
rest: 75 seconds between reps
21.12.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
Weightlifting
Snatch
Metcon
Metcon (Time)
Team of 3
12 rounds
250m Row
25 Sit Ups
15 Burpees
20.12.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
Weightlifting
Snatch
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
19.12.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
Weightlifting
Snatch
Metcon
Metcon (Time)
150 Double Unders
60 Wall Balls
30 Chest to bar Pull Ups
150 Double Unders
Rx: 9 / 6 kg
18.12.2018
CrossFit Ostfildern – WOD
Weekly Special: Snatch
Weightlifting
Snatch
Metcon
Metcon (Time)
21-15-9
Sumo Deadlift High Pulls
Sit Ups
18-15-12-9-6-3
Air Squats
Push Jerks
Rx: 40 / 25 kg
